10.2.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
24-21-18-15-12 UB Wall Ball (20/14) +
30′ For. Bear Crawl
10′ Cap
Then:
500m KB Farmer’s Carry (2×53/2×35)  “Buy-in”
Into…
4 rounds
20x 1-Arm DB Hang Clean and Press (switch every 5 reps), 50/30
15x Sit-ups
10x Burpee/Split Jumps
Then:
250m Front Rack Carry (same KBs) “Cash-out”
Then:
Cool Down

 

 

STRENGTH
3×15 Frog Leg Glute Bridges
3×12 Supermans
Then:
10-1 (ea) Bulgarian Split Squat Ladder
10 L + 10 R
9 L + 9 R, etc.
Then:
Work up to a challenging 7-rep Front Squat
Then, with that load…
5×3 Front Squats @ 3010 tempo
Between sets do 10x Hollow Body Rocks
Then:
DB Bent-Over Row Drop Set
Select a starting weight that allows for approx 12-15 perfect reps
Drop by 5-10lbs until technical failure
Drop again by 5-10lbs until technical failure
Rest fully, repeat once
Then:
Cool Down

 

 

CROSSFIT
Skill Work:
EMOM x 5
50 Dubs (sassy = 65)
Then:
Clean and Jerk warm-up
Then:
Squat Clean + Hang Squat Clean + Jerk, 15′
Then:
400m Run
5 Bear Complexes (135/95)
15 BMUs (sub Strict Pull-ups)
250m Run
5 Bear Complexes
15 C2Bs
150m Run
5 Bear Complexes
15 Pull Ups
17′ Cap
Then:
Cool Down

 

 

PHOTOS
N/A